Monday Morning, March 15, 2021- written for SCY at the D (SrG, AM JrG, AM SrS & CoGr)

1 x 600- 300/200/100

1:00 rest

1 x 300- 50 fist free drill/25 easy skulling (4x), then put fins on & rotate 1 spot...

Anybody who raced this weekend:

30/20/10 @ 2:00 rest; then...

Talk about Best swim/Least Best swim/what can I do differently or better for you

Everybody else...

With fins, 3 rounds of:

3 x 50 drill/kick by 25's @ 1:00 (kick FAST UDK on stomach

2 x 75 breast pull w/dolph kick & FLIP TURNS, desc 1-2 @ 1:20*

No rest between sets

*gets :10 FASTER by round, so 3rd round is @ 1:00

After 3rd round, check HR & take fins off, then get right into...

1 x 300- 25 easy skulling/50 choice drill NO FREE

Check HR again then rotate 1 spot

1:00 rest

3 rounds of:

6 x 75 @ 1:40 as follows:

1- 25 kick FAST w/boards, 50 kick on back w/FAST TURN

2- 25 kick FAST w/boards, 25 kick FAST on back, 25 kick easy on back

3- all kick FAST w/boards

(2x)

8 x 25 @ :20/:40 (odds & evens) as follows:

odds- swim FAST @ :20- break out fast & get that tempo going

evens- not a 25 but an "out&back," all UDK, all FAST, @ :40

:30 extra rest, check HR & get some good O2...

After 1st round, 2 x 75 kick FAST for time @ :20 rest

After 2nd round, 2 x 50 kick FAST for time @ :15 rest

After 3rd round, 4 x 25 kick FAST for time @ :10 rest

After each round...

1 x 250 pull free w/choice equip, get time & desc 1-3 to what you can

1:00 rest between rounds, check HR & rotate 1 spot

If there is time, 25's @ :10 rest, 2 choice drill/1 skulling

Wear your mask all the way to the car, do an excellent job in school today- and with your DRYLANDS! Regular schedule this week through Thursday, then things will get a little crazy with the meets- be sure to check your email and the club website for updates. Have a great day!